Dance education.

1. Physical Activity
Towards Health
and Fitness
MELOJEN L. BUTAL, LPT
3

2. Opening Prayer
2
Dear Lord and Father of all,
Thank you for today.
Thank you for ways in which you provide for us all.
For Your protection and love we thank you.
Help us to focus our hearts and minds now on what we are about to learn.
Inspire us by Your Holy Spirit as we listen and write.
Guide us by your eternal light as we discover more about the world around us.
We ask all this in the name of Jesus. Amen.

3. Objectives
:
3
 Assess fitness levels and
be able to interpret the
result.
 Describe different types
of Fitness variables and
principles.
 Establish fitness goals
relative to standards.
Goal

4. REMINDERS!
1. PE Uniform (White T-shirt, Jogging Pants, & Rubber
Shoes)
2. Water Bottle
3. Face Towel
4. Exercise mat
5. tape measure
6. Ruler
7. meter stick
8. masking tape
9. stop watch
10.Index Card (1/2)
11.Do warm-up and stretching exercises before the tests.

5. Activity 1: Index Card
Name: _____________________________ Date: _________
Class Schedule: __________________ Age: _____Sex: _____
Height: _____meters Weight: _____kgs. Resting Heart Rate: ______ (bpm)
Target Heart Rate: ______(bpm) 40% Target Heart Rate: ______(bpm) 55%
Personal Maximum Heart Rate (PMHR): _______ (bpm)
Medical records:
________________________________________________________
________________________________________________________

6. Activity 1: Index Card (at the back)
Test Item Components Measured Score
Remarks
AB – Above Target
BT – Below Target
1. 3-minute-step-test
(beats/minute)
2. Sit-up (no. of times)
3. Push-up (no. of times)
4. Sit-and-reach (cm)
5. Zipper Test (cm)
6. Hexagon (Clockwise
and vice versa, time)
7. Stork Stand (left and
right – time)
8. Trunk Lift (cm)
9. Standing Long Jump
10. Body Mass Index

7. Warm-up Exercises
16 Counts Each

8. Fitness Testing
Instructions

9. Test No. 1: 3-minute Step Test

10. 3-MINUTE STEP TEST SCORING
(MEN) Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above Average 90-99 90-99 97-103 98-105 98-103 97-103
Average 100-105 100-107 104-112 106-116 104-112 104-113
Below Average 106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >130

11. (WOMEN) Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-99 90-102 94-104 95-104 90-102
Above Average 99-108 100-111 103-110 105-115 105-112 103-115
Average 109-117 112-119 111-118 116-120 113-118 116-122
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 130-135 129-139 129-134
Very Poor >140 >138 >140 >135 >139 >134
Description Score/10 points
Excellent 10
Good 9
Above Average 8
Average 7
Below average 6
Poor 5
Very Poor 4
Total
Rating Scale/Scoring
in 3-minute Step

12. Test No. 2: Sit Up

13. Test No. 2: Sit Up

14. SIT UP TEST SCORING
(MEN) Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above average 39-43 35-39 30-34 25-28 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below Average 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <13 <9 <7

15. SIT UP TEST SCORING
(MEN) Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above average 39-43 35-39 30-34 25-28 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below Average 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <13 <9 <7

16. SIT UP TEST SCORING
(WOMEN) Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above average 33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below Average 25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <13 <7 <5 <3 <2
Description Score/10
points
Excellent 10
Good 9
Above Average 8
Average 7
Below Average 6
Poor 5
Very Poor 4
Total
Rating Scale/Scoring
in Sit Up Test

17. Test No. 3: Push Up

18. PUSH UP TEST SCORING
(MEN) Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 56 > 47 > 41 > 34 > 31 > 30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above average 35-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor < 4 < 4 < 2 0 0 0

19. PUSH UP TEST SCORING
(WOMEN) Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 35 > 36 > 37 > 31 > 25 > 23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above
Average
21-27 23-2 22-30 18-24 15-20 13-18
Average 11-20 12-22 10-21 8-17 7-14 5-12
Below average 6-10 7-11 5-9 4-7 3-6 2-4
Poor 2-5 2-6 1-4 1-3 1-2 1
Very Poor 0-1 0-1 0 0 0 0
Description Score/10
points
Excellent 10
Good 9
Above
Average
8
Average 7
Below
Average
6
Poor 5
Very Poor 4
Total
Rating Scale/Scoring
in Push Up
Test

20. Test No. 4: Sit and Reach

21. SIT AND REACH FLEXIBILITY TEST
SCORING
Men and Women
Inches
Excellent 30-35 inches & above
Very good 25-29 inches
Average 20-24 inches
Poor 19 inches & below
Descriptio
n
Score/10
points
Excellent 10
Very
Good
8
Average 6
Poor 4
Total
Rating Scale/Scoring in Sit and
Reach Flexibility Test

22. Test No. 5: Zipper Test

23. Test No. 5: Zipper Test

24. ZIPPER TEST SCORING
LEFT ARM RIGHT ARM
excellent Finger overlapped by
8cm.
good Finger overlapped by
5-7 cm.
Finger overlapped by 5-
7 cm.
average Finger overlapped by
3-4 cm.
Finger overlapped by 3-
4 cm.
fair Finger overlapped by
1-2 cm.
Finger overlapped by 1-
2 cm.
poor Just touch the finger Just touch the finger
very poor Did not touch the
finger
Did not touch the finger
Descriptio
n
Score/10
points
Excellent 10
Good 9
Average 8
Fair 7
Poor 6
Very Poor 5
Total
Rating Scale/Scoring in Zipper
Test

25. Test No. 6: Hexagon

26. Test No. 6: Hexagon

27. HEXAGON SCORING
Male Female
Excellent <11.2 secs <12.2 secs
Above
average
11.2-13.3 secs 12.3-15.3 secs
Average 13.4-15.5 secs 15.4-18.5 secs
Below
average
15.6-17.7 secs 18.6-21.7 secs
Poor >17.8 secs >21.8 secs
Descriptio
n
Score/10
points
Excellent 10
Above
Ave.
9
Average 8
Below
Ave.
7
Poor 6
Total
Rating Scale/Scoring in Hexagon
Test

28. Test No. 7: Stork Stand

29. Test No. 7: Stork Stand

30. STORK STAND SCORING
Male Female
Excellent 1 min. 45 secs.
Very Good 41-59 secs. 31-44 secs.
Average 26-40 secs. 16-30 secs.
Poor 25 secs. & below 15 secs. & below
Descriptio
n
Score/10
points
Excellent 10
Very Good 8
Average 6
Poor 4
Total
Rating Scale/Scoring in Stork
Stand Test

31. Test No. 8: Trunk Lift

32. TRUNK LIFT SCORING
Measurement
Excellent 12 inches & above
Very Good 10-11 inches
Good 8-9 inches
Average 6-7 inches
Fair 4-5 inches
Poor 2-3 inches
Very Poor 0-1 inch
Descriptio
n
Score/10
points
Excellent 10
Very Good 9
Good 8
Average 7
Fair 6
Poor 5
Very Poor 4
Total
Rating Scale/Scoring in Trunk
Lift Test

33. Test No. 9: Standing Long Jump
Test
• also called the Broad Jump, is a common and easy to administer test of
explosive leg power.
 The athlete stands behind a line marked on the ground with feet slightly apart.
 A two foot take-off and landing is used, with swinging of the arms and bending of the knees to
provide forward drive.
 The subject attempts to jump as far as possible, landing on both feet without falling backwards.
 Three attempts are allowed
 Scoring: The measurement is taken from take-off line to the nearest point of contact on the landing
(back of the heels).
 Record the longest distance jumped, the best of three attempts.
 The table below gives a rating scale for the standing long jump test for adults, based on personal
experiences.

34. STANDING LONG JUMP TEST
Males Females
rating (cm) (feet) (cm) (feet)
excellent > 250 > 8' 2.5" > 200 > 6' 6.5'
very good 241-250 7' 11" — 8' 2.5" 191-200 6' 3" — 6' 6.5'
above average 231-240 7' 7" — 7' 10.5" 181-190 5' 11.5" — 6' 2.5"
average 221-230 7' 3" — 7' 6.5" 171-180 5' 7.5" — 5' 11"
below average 211-220 6' 11" — 7' 2.5" 161-170 5' 3.5" — 5' 7"
poor 191-210 6' 3" — 6' 10.5" 141-160 4' 7.5" — 5' 2.5"
very poor < 191 6' 3" < 141 < 4' 7.5"
Rating Scale/Scoring in
Standing Long Jump Test
Description Score/10
points
Excellent 10
Very Good 9
Above
Average
8
Average 7
Below
Average
6
Poor 5
Very Poor 4
Total

35. Test No. 10: Body Mass Index
Computation
• BMI stands for Body Mass Index. It is a measure of body composition.
• BMI is calculated by taking a person's weight and dividing by their height squared. For instance, if
your height is 1.82 meters, the divisor of the calculation will be (1.82 * 1.82) = 3.3124. If your weight
is 70.5 kilograms, then your BMI is 21.3 (70.5 / 3.3124)
 BMI is calculated from body mass (M) and height (H). BMI = M / (H x H), where M = body mass in kilograms
and H = height in meters.
 The higher the score usually indicating higher levels of body fat.
 Scoring: Use the table below to determine your BMI rating.
 The table shows the World Health Organization BMI classification system.
 The rating scale is the same for males and females.
 Use the chart below to find out how you rate.
 Write in the in the rating scale your classification after computing your BMI.

36. BODY MASS INDEX COMPUTATION
classification BMI (kg/m2) sub-classification BMI (kg/m2)
Underweight < 18.50 Severe thinness < 16.00
Moderate thinness 16.00 - 16.99
Mild thinness 17.00 - 18.49
Normal range 18.5 - 24.99 normal 18.5 - 24.99
Overweight ≥ 25.00 pre-obese 25.00 - 29.99
Obese
(≥ 30.00)
obese class I 30.00 - 34.99
obese class II 35.00 - 39.99
obese class II ≥ 40.00
CLASSIFICATION Sub-classification BMI (kg/m2)
Underweight:
Normal Range:
Overweight:

37. Closing Prayer: The Memorare
Remember, O most gracious Virgin Mary, that
never was it known that anyone who fled to your
protection, implored your help, or sought your
intercession was left unaided.
Inspired by this confidence, I fly unto you, O Virgin
of virgins, my mother; to you I come, before you I
stand, sinful and sorrowful. O Mother of the Word
Incarnate, despise not my petitions, but in your
mercy hear and answer me. Amen.
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38. Thank you
Ma’am Melojen!
